How to Perfect Your Female Body Shape: the Right Exercises and Nutrition for Hourglass, Ruler, Spoon and Cone Body Shapes

According to the body shapes anatomical classification brought to the mainstream of the fitness world by Edward Jackowski, your shape falls into one of the four body shapes: Hourglass, Ruler, Spoon and Cone.

You may have encountered the other three women body shapes under different names. For example:

*The curvy Hourglass figure is also known as Figure 8.

*The slender Ruler female body shape is also known as Rectangle or Banana.

*The bottom-heavy Spoon body shape is also known as Triangle or Pear.

*The top-heavy Cone body shape is also known as Inverted Triangle or Apple.

Look at the pictures below - you'll easily recognize the female body shape you can relate to for the corresponding workouts for body re-shaping and increased fat loss from the "trouble spots".

So, which Female Body Shape are You?

Now that you know which of the four body shapes you are, let's talk about the customized workouts and diet to lose weight and re-shape your body faster. These are specific exercises and foods to favor and to avoid for increased fat burning and spot-reduction, less food cravings, mood fluctuations and struggle with emotional eating.

As you will see, there aren't "forbidden" foods - rather suggestions for which foods to eat less of for each of these four women body shapes.

Let's get down to it.

1. Hourglass Female Body Shape

1a. Hourglass Body Workouts:

With an Hourglass body your muscles bulk up faster, so do NOT add weights to your exercising routine until you lost most of your body fat.

Favor: impact sports that require high speed and low to medium resistance that involve both upper and lower body:

Avoid: jogging, rollerblading, step classes, walking on an incline, kick-boxing, spinning and high-impact aerobics - as all these will add bulk to your leg muscles.

Would it be helpful to you to see workout videos showing you the correct (and safe) way to exercise for your body shape and step-by-step guidance to unleash your perfect body? If you need an effective program that's flexible and fits into your life no matter your age and current shape you're in, I encourage you to take a look at Belinda Benn's Get Lean Program >>

Make sure to include foods that are good omega 3 sources (wild salmon, halibut, sardines, flaxseed oil, avocados, nuts, olive oil) as these help burn more of your body fat. For cooking, use only healthy cooking oils to avoid toxins, which bind your body fat making losing weight much harder.

2. Ruler Female Body Shape

2a. Workouts for the Ruler Body Shape:

Favor: anything that requires long and sustained aerobic movements - without weights until you reach your ideal weight. Do a stretching routine before and after any workouts, and - most of all - do not skip the abdominal exercises to flatten stomach; start with them, as you'll have more energy.

Isolated exercises: upper and lower abdominal crunches, full sit-ups, push-ups, spinning, and all upper- or lower-body exercises using medium/high resistance.

Avoid: exercises that may cause discomfort to the lower back region (vertical scissors, leg lifts and side leg lifts) - but, as soon as you add abdominal strength and hamstring flexibility, you may start doing these too.

Would it be helpful to you to see workout videos showing you the correct
(and safe) way to exercise for your body shape and step-by-step
guidance to unleash your perfect body? If you need an effective program
that's flexible and fits into your life no matter your age and current
shape you're in, I encourage you to take a look at Belinda Benn's Get Lean Program >>

4. Cone Female Body Shape

4a. Workouts for the Cone Body Shape:

Favor:Quick, short movements with low resistance for your upper body and focus more on high resistance on your lower body and abdomen to strengthen, add some mass, and improve the proportion of your female body shape.

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